LINS FITT – Functional Fitness
Mindset
DAILY MINDSET
“Belief is irresistible.” – Phil Knight
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.
Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
WU: Warm-up (No Measure)
400 Meter Easy Run
30 Seconds
Active Divebombers
Romanian Deadlifts
Strict Press & Reach
Slow Air Squats
Hang Power Cleans
Push Press
Active Samson
Front Squats
Push Jerks
S: Back Squat (3×6)
1. 45%
2. 55%
3. 65%
Teach/Skill
ALL BARBELL MOVEMENTS
Knuckles Down
The theme on all three barbell movements today is keeping the knuckles down. In the pull of the clean and jerk and snatch, this cue helps keep the lats on and the bar close to the body. On the thruster, thinking knuckles down ensures the elbows are in a good position during the squat. See the daily video for a visual.
Thruster Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
Snatch Movement Prep
5 Snatch High Pulls
5 Power Snatches
Clean and Jerk Movement Prep
5 Clean High Pulls
5 Push Jerks
5 Clean and Jerks
Daily Video: https://www.youtube.com/watch?v=MzPI0RVDow4&feature=youtu.be
WOD: Metcon (AMRAP – Reps)
“Adderall”
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)
GENERAL
As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
The score for each round is total reps on the barbell
Rest 3 minutes between rounds and change out weights
OLYMPIC LIFTS
Choose weights for the Olympic lifts that you could complete 12+ reps unbroken when fresh and singles within the workout
THRUSTERS
Choose a thruster weight that you could complete 21+ reps when fresh and sets of 7-10 within the workout
RUNS
If your best mile is above 8:30, reduce the distances 1200-600-300 meters respectively
This gives you enough time on the barbell for each round
If Unable to Run:
1 Mile Run Subs
2000/1600 Meter Row
115/80 Calorie Assault Bike
800 Meter Run Subs
1000/800 Meter Row
60/42 Calorie Assault Bike
400 Meter Run Subs
500/400 Meter Row
30/21 Calorie Assault Bike
STRATEGY
1st Round
The mile run eats up the majority of this 10 minute window
Push hard to have enough time on the barbell
Once you’re in the door, work through quick singles until the finish
2nd Round
The run eats up about half the time of this 7 minute window
Find a similar pace to what you held on the mile run
Once you’re in the door, once again work through quick singles until the finish
3rd Round
The run eats up the least time in this final window
Run a little slower to allow yourself to work through big sets on the thrusters
Think 3-4 bigger sets on the barbell to finish things out “
Capacity Builder
Split Jerk
On the Minute x 10:
1 Split Jerk
Sets 1-3: 70-73-76% of 1RM Split Jerk
Sets 4-10: Build to Heavy Single
LINS FITT 